Yogasanas for Normal Delivery during Pregnancy: Every year on June 21, people all over the world celebrate International Yoga Day. International Yoga Day’s goal is to help people understand how important yoga is for everyone. Yoga has many health benefits, it is an old practice that has become very popular worldwide. Women can also enjoy and benefit from practicing yoga.
Pregnancy usually lasts about 40 weeks (9 months) and is divided into three main parts called trimesters. Women should take care of themselves and exercise to stay fit. Every pregnant woman wants a normal delivery, but not everyone is allowed to or not everyone can. Here are 5 yogasanas that will help you to have a 100% normal birth.
1) Marjariasana (Cat Stretch): Yogasanas for Normal Delivery during Pregnancy
This asana is also known as the Cat Stretch.
Marjariasana keeps the spine flexible, stretches the neck and shoulders, and relieves stiffness.
Recommended during the first trimester (weeks 1 to 12) or 1st month to 3rd month.
Ideal for the back as it supports more weight as the pregnancy progresses.
Improves blood circulation, nourishing the reproductive organs.
Steps to Do Marjariasana (Cat Stretch)
Start Position:
Kneel on the floor, forming a tabletop with your back flat and your hands and knees on the ground.
Alignment:
Ensure your hands are under your shoulders and knees under your hips, creating a stable base.
Movement:
Inhale deeply and arch your back downward while lifting your head and looking forward.
Expand your abdomen and hold your breath for 3 seconds.
Exhale:
Slowly exhale and round your back upward, lowering your head towards the floor.
4) Trikonasana (Triangle Pose): Yogasanas for Normal Delivery during Pregnancy
Pregnant women can do a modified version to help with balance.
Recommended during the second and third trimesters or 4th month to 9th month.
Stretches and opens the hips, supporting the lower back.
Reduces back pain and stress on the lower back.
Steps to Do Standing Trikonasana
Starting Position:
Begin by facing forward in a standing position.
Step and Align:
Step one foot forward, ensuring the edge of your other foot aligns backward. Your front toes should face forward, and your back foot should be perpendicular (at 90 degrees) to your front foot.
Open Your Arms:
Open your arms wide into a “T-shape” and slide your shoulders away from your ears to open your chest.
Inhale Deeply:
Take a deep breath in.
Adjust Your Pelvis:
Look at your toes and take your pelvis backward. Rest your front hand on your shin or the inside of your front foot.
Raise Your Other Hand:
Raise your other hand upward towards the sky, lifting your pelvic floor.
Gaze Upward:
Look up towards your raised hand.
Exhale and Tilt:
Exhale as you tilt forward gently. Take deep breaths, around 3 to 5 times, while holding the pose.
5) Badhakonasana (Butterfly Pose): Yogasanas for Normal Delivery during Pregnancy
Important for inducing labour, recommended during late pregnancy.
Stretches the inner thighs and groin, and opens the hips.
Strengthens the entire pelvic area, aiding in an easier labour.
Reduces fatigue and helps facilitate smooth delivery when practised until late pregnancy.
Steps to do Baddha Konasana
Sit Up Straight
Sit with your back supported against a wall or use padding under your buttocks to stay comfortable.
Bend Your Knees
Bring the soles of your feet together, letting your knees fall gently towards the floor.
Adjust Your Feet
Bring your feet closer to your body, finding a position that feels comfortable.
Press Feet Firmly
Press the outer edges of your feet firmly onto the floor.
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